Common running mistakes and how to avoid them

Running is one of the best workouts for strengthening your muscles, improving mood, burning calories and reducing the risk of heart diseases. It doesn’t require any use of equipment. All you need is a pair of good running shoes.

Before you go for your run in your neighborhood, you must know some of the common running mistakes that can lead to injury.

Incorrect running posture- While running it's really important to make sure you have the right posture. Falling too far over or leaning too far back is not the correct posture. Incorrect running posture can result in lower back, shoulder and neck pain.

Keep a straight upright position when you run. Your arms should swing by your side, not across your body.

Shoes that don’t fit properly- One of the common running mistakes is wearing shoes that don’t fit properly. If your shoes are too loose, then it can cause nail injuries. On the other hand, if they are too tight then it can lead to blisters.

Use shoes that are specially designed for running.

Running too many miles within a short period of time- Running too much is not good as it can lead to muscle strain, tendinitis, and injuries.

If you're running for the first time, it's good to gradually increase your pace and mileage. You can start off between 1 and 2 miles, and slowly increase. It’s good to run three non consecutive days a week.

Running downhill  and uphill too quickly- Another common mistake people make during running is they run uphill and downhill too soon. Running uphill will put a lot of strain on your tendon and calf muscles. On the flip side, running downhill leads to added pressure on your thigh muscles and knees.

If you're new to running, start with getting comfortable running on a flat surface. Once you get used to it and your body is ready to handle high intensity, then you try to run on uphill and downhill.         - Akhila and  Pic courtesy: